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The article guides people with lower back pain on how they can relieve themselves of the pain by incorporating some of the simple yet effective lower back stretches that help not only relieve the pain but these lower back stretches for pain will also relieve any tightness in the muscles.
Lower pain is now one of the most commonly seen issues in not only elder people but also the younger generation. It can stem right from small activities such as sleeping, exercising, the way you walk, or even the way you sit. Apart from these common reasons, there are also certain specific reasons such as kidney stones or acute pancreatitis that can lead to lower back pain. Here is a list of specific causes that are commonly seen resulting in lower back pain.
1) Age – Age can be one of the triggers, especially for those over 30 years. As people age the disks tend to wear off which leads to stiffness and lower back pain.
2) Weight – People who are overweight might also experience lower back pain especially due to excess pressure being put on their back.
3) Occupation and lifestyle – Jobs and activities that require you to pick up heavily weighted stuff can also increase the risk of back injury.
Most people who have lower back pain tend to stay in bed all day. However, it is found that staying in bed will not provide you any relief. Instead, it is advised to get into a combination of strength and aerobic exercises along with some simple lower back stretches to relieve yourself of the pain. Here’s the right way to perform lower back stretches in order to get all of their effectiveness.
With all of the points on how to perform the lower back stretches being kept in mind here are 8 amazing back stretches that you might want to include in your routine to get instant relief.
This is one of the lower back stretches for pain that focuses on your piriformis muscle which is founded deep in your buttocks. With the help of this particular lower back stretch, it is possible to relieve the pain and tightness in your lower back and buttocks.
This is one of the most classic stretches when it comes to lowering back stretches for pain. This exercise mainly focuses on your entire hips, glutes, and back. It increases the overall mobility of your spine while also stretching your shoulder, abdomen along with your neck as well.
The pelvic tilt is one of the lower back exercises that helps not only relieve the tightness in your lower back but will also allow you to build strength in your abdominal muscles.
The child’s pose is one of the traditional yoga poses and works as one of the best lower back stretches for pain. It also relieves pain in your neck, spine, and shoulders while improving flexibility.
For all your back stretches there is always a Supine twist that you can add in. While it is easy to perform it is also one of the most effective back stretches that you can add to your routine to get rid of any lower back pain.
This pose is one of the best lower back exercises that tend to stretch your body by loosening up the back of the legs, ankles, calves, and hamstrings. This is also one of the lower back stretches in bed that can be done by lying down.
Bridge pose is one of the excellent lower back stretches that everyone needs to add to their routine especially if you are facing lower back pain.
Plank is one of the great lower back stretches in bed as you can activate your core while also relieving any pressure in your lower back and hence strengthening it.
Stretching your back needs to be done with care and safety. You should perform this gently and be cautious of any injuries that you might have. It is also advisable to talk to your physician before you actually try to adapt any new lower back stretches to your routine.
You can do these lower back stretches at least once or twice a day. However, if the pain seems to get worse then you need to take a day off so that you get adequate rest as well.
As you go through each of these lower back stretches you need to take your own time and pay attention to each detail such that you do not overdo it. You should also be able to breathe comfortably and smoothly throughout each pose or stretch.
Lower back stretches are a great way to relieve your backaches even during pregnancy.
The best time to perform lower back stretches is after exercises as your muscles are quite warm after an active workout. This also prevents any tightness in your muscles.
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